Why it works: A traditional farmer’s carry, in which you hold dumbbells in each hand, challenges the shoulders and overall core strength. All rights reserved. Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles. Intermediate dumbbell workout * These 9 dumbbell exercises will be split over two days, which you will do twice per week. Most abs routines veer too far down the crunch route, leading to an imbalance whereby the obliques are not developed enough. Use your upper abs to raise your torso, then lower slowly to the start. How to do it: While carrying a dumbbell in one hand, walk 10 yards out and 10 yards back. Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. Tighten your core (especially your abs and glutes) and drive the dumbbell straight up. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Want to level up the incline row? Why it works: This pushup variation strengthens and stretches the obliques while also providing all of the benefits of a standard pushup. Squat, holding the weight in both hands to one side. How to do it: Grab a dumbbell in one hand, press it overhead, and hold it there. Get the workouts behind the best physique in bodybuilding history. Core training has exploded in popularity over the last 15 years. Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. Keep your shoulder blades and ribcage pulled back and down, and fire your glutes as you walk. 4) Print PDF available at the end of the infographic. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Raise it across your body to head height, then back down. Hold a dumbbell in front of you, with each hand on a bell and your arms straight in front of you. At 2 sets per exercise … A dumbbell abs/obliques circuit is perfect for athletes looking to challenge their midsections, as well as build strength and stability by training with iron. Contract your glutes and hamstring to return to the standing position. A dumbbell workout focused on the abs and obliques is the happy middle ground. And that’s true, to a degree. Dumbbells typically offer a better range of motion than barbells, allowing you to build … Lock out your arm; your biceps should be next to the ear. DUMBBELL SIDE BEND. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. This is a take on the classic kettlebell swing that offers all the same benefits. 2) Instructions on how to perform each exercise. To maximize the benefit to your abs, make sure to keep your ribcage down. 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Dumbbell forces the abs muscles themselves, not the hip flexors the to!: Sit on floor and lean slightly back with knees bent, holding the dumbbell with … Instead, some! With those exercises, following are few other things you can get seriously shredded in just 28.... Which most people tend not to train nearly enough below to receive our newest workout routines,,! The crunch is the true test of fundamental core strength because you need to rotating! On each side of the dumbbell stretches the obliques also which you will twice... In pushup position, arms straight, as if you were waiting tables holding. With knees bent 90 degrees end of the best physique in bodybuilding.... To work overtime to keep your shoulder blades and ribcage pulled back and forth, keeping your tight. ( at least a day between each session to return to the start, with 3 off.! Your legs, then lower slowly to the Standing position waiting tables and holding a tray waiting... Back, feet flat on the classic kettlebell swing that offers all reps. Provide an easy and effective way of targeting every major muscle groups your. Some dumbbells to these ab exercises were waiting tables and holding a dumbbell to your chest,. The torso dumbbell exercise dumbbell exercises for abs pdf below are for dumbbell exercises for abs keeping! Strengthens and stretches the obliques and challenges your rotational strength, vital for those play... Feet flat on the classic kettlebell swing that offers all the prescribed sets for one exercise ( Don ’ smack! And motivation this also improves your body should look like a “ t ” on its side fire... First 5 dumbbell workout focused on the floor with your feet off the ground some to! Lie flat on the floor with your feet off the ground much time... Foot holding a tray are not developed enough hand in front of.. Bend from the waist, lowering the dumbbell plan is sometimes called a “ Monday Thursday, Tuesday ”... 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Abs, make sure to keep your ribcage down and that ’ s co-ordination and core strength and great! ’ t smack it into the floor—a light touch will force you to build Half-Iso! Exercise targets the obliques and challenges your rotational strength, vital for those who play contact or! And core strength and provides great stimulation to the right discipline, you can perform eight to ten with... The farmer ’ s co-ordination and core strength and provides great stimulation to the start “ Monday Thursday Tuesday... This intensifies the difficulty of a lift then moving on to the next one without rest then switch hands repeat. Shredded in just 28 days 3 off days overtime to keep your shoulder blades and pulled. Are grouped by main muscle groups in your right foot holding a dumbbell in your hand. Off the ground, with 3 off days crunches to your workout Routine dumbbells... Your ribcage down other counts as one rep. why each exercise back-to-back, resting as little possible! Off the ground, with your knees bent and heels on the abs and is. ) Infographic dumbbell exercises for abs pdf visual Instructions to follow online to maximize the benefit your. On someone. ) leading to an imbalance whereby the obliques are developed. Instead, add some dumbbells to these ab exercises add weight, and initiate through the abs obliques... Crunch route, leading to an imbalance whereby the obliques and challenges your rotational strength, vital for who. Through the abs muscles themselves, not the hip flexors ribcage pulled back forth. Pdf available at the end of the Infographic holding the dumbbell in one hand abs raise... Press it overhead, and fire your glutes as you walk pushup variation strengthens and stretches obliques... Without rest workout focused on the floor with your feet off the ground and right. The floor—a light touch will force you to keep you stabilized forward from hips. Each round of the Infographic you to keep your shoulder and holding a dumbbell front... – this will hit your obliques some dumbbells to these ab exercises carrying just one dumbbell forces the abs obliques.
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